Round 3 : Week 3 : Day 5

I really tried today, but deadlifts are hard! I really need to refine my form, so I'll likely stick at 90# until I feel it's working the right muscles. I was glad, however, that my squats improved so much. I think I may do 5 sets next time to really push it.

SQUAT √ 50#/3x6 (+15)
***I started with 40# (a 5# increase) but it was way too easy

DEADLIFT √ 90#/4x3 (---)

CURL&OHP √ 35#/4x5 (+5)

BENCH √ 30#/4x8 (+5)

BENT ROW √ 35#/4x6 (---)

My lower and oblique abs were destroyed from last time (decline crunches, no weight), so I focused on upper abs today and tried to let the others rest a bit. They're in for a surprise on Sunday, though!!

I feel like my body is tightening up, like my legs are slimming, my arms are stronger, and my shoulders broader. I just didn't take any 'before' photos or measurements, so it's all a guessing game whether I'm really getting any results. Regardless, I feel great and empowered, so I'm going to stick with this for a good while :)

Each Pound : 9

Nine things learned for nine pounds lost...

1. it's a calorie goal, not a calorie limit
2. fruits and vegetables are carbohydrates (what?!)
3. weight lifting makes your body feel alive
4. there's a difference between can't and won't
5. it's not a race
6. a higher protein goal precludes less healthy snacks
7. macronutrient goals are as important as calorie goals
8. expect to make mistakes, but own up to them
9. getting adequate rest is important (and still lacking) for muscle recovery

Round 3 : Week 3 : Day 3

I was really excited for today's workout, but everything seemed to just fall apart. I was still pretty stiff/sore from Sunday and that limited not only how much weight I could lift, but also how quickly I could lift it. I'm not snapping them around or anything, but I try to keep a decent pace. Not today!

To make matters worse, my form for the deadlift is... well, it leaves a lot to be desired. I think I worked my back more than my legs. And I could barely hold on to the weights; they kept slipping which was really distracting.

I did really like the bench presses, though, and hope to try the bench with bent rows next time.

Here are my stats:

SQUAT √
35 lbs/4 sets/7 reps avg

DEADLIFT √
90 lbs/4 sets/6 reps avg

CURL&OHP √
30 lbs/4 sets/6 reps avg

BENCH +
25 lbs/4 sets/12 reps avg

I also always do ab work, but it's unweighted, so I don't put it here yet. Here's hoping I recover fast enough to make Thursday count!

Round 3 : Week 3 : Day 1

I really tried to push myself now that we have the new set of dumbbells. For some reason, though, I always feel like I'm not doing enough or lifting enough or trying hard enough. No matter how much I do, I feel like I'm copping out. Maybe it's a confidence thing?

Anyways, here are my lift stats for today (and keep in mind that this is only my third week ever trying weight training):

SQUAT √
35 lbs/4 sets/8 reps avg

BENT ROW –
35 lbs/4 sets/4 reps avg

CURL&OHP √
30 lbs/4 sets/6 reps avg

PULL +
30 lbs/4 sets/11 reps avg

LUNGE ?
20 lbs/4 sets/7 reps avg

TRICEP +
10 lbs/4 sets/12 reps avg

Lunges are really hard for me.  I feel like I just don't have the balance necessary to do these with weights.  Maybe next time I'll substitute deadlifts instead for a second leg lift. 

I'm really liking straight sets right now as well. Who knew weight lifting could be so fun and rewarding?!  I'm actually looking forward to Tuesday when we'll finally have a bench so I can do some bench presses! 

4 Week Challenge

My new challenge!  I'm changing my habits 4 weeks at a time.  New components for each round are italicized (since some rules will be repeated). 

ROUND 1 - Complete

• stay under, but close to, calorie goal
• meet macronutrient goals (55, 30, 15%)
• log everything eaten

ROUND 2 - Complete

• stay under, but close to, calorie goal
• meet macronutrient goals (55, 30, 15%)
• log everything eaten
• do some form of exercise every day
• log all exercise
• eat back exercise calories

ROUND 3 - In Progress

• stay under, but close to, calorie goal
• meet macronutrient goals (45, 30, 25%)
• log everything eaten
• weight-lift then walk three times per week (every other day)
• log all exercise
• eat back exercise calories

ROUND 4*

• stay under, but close to, calorie goal
• meet macronutrient goals (45, 30, 25%)
• log everything eaten
• weight-lift three times per week (every other day)
• log all exercise
• only eat back cardio calories if heart rate is raised
• only drink protein shake to replace weight-lifting calories burned

ROUND 4 5

• stay under, but close to, calorie goal
• meet macronutrient goals (45, 30, 25%)
• log everything eaten
• weight-lift then interval training three times per week (every other day)
• log all exercise
• only eat back cardio calories if heart rate is raised
• only drink protein shake to replace weight-lifting calories burned
•  

* Added an extra round between 3 and original 4 for several reasons.  I need to refine my lifting technique, but I also need to come to a better understanding of what 'earned' calories I should actually eat back.